Guest Blog: Vegetarian Lunch Ideas

We are thrilled to have Monica Shaw join us again in our Friday Guest Blog Series. Monica Shaw is a freelance writer who specializes in science, health, fitness and food. She is the primary author of the website and blog,

Leave all preconceptions about scrambled eggs at the door; tofu’s in town and it’s ready for the skillet.

Previously, I discussed staples of the vegetarian diet and veggie breakfasts.  Today I move on to lunch.  “Tofu scramble” is one of my favorite quick lunches.tofu recipe  It’s perfect for when I’m craving a high-protein meal packed with loads of nutrient-rich green vegetables and yummy savory tofu.  Plus, It’s easy to prepare and incredibly versatile.  Sometimes I add cumin for tofu tacos, or use the leftovers in a sandwich or tortilla wrap.  That is, if I have any leftovers – I usually eat it all, fresh out of the pan, hot with toasted whole wheat bread.

This recipe requires no marinating or special tofu prep – literally crumble it into the pan. The onion and soy sauce are essential, but you can use whatever herbs and veggies you have on hand to spruce things up. Adjust the number of veggies you use to achieve the desired tofu-to-veggie ratio.  Use frozen veggies to save time, or leave the veggies out completely for a more egg-like dish. Also, make sure you use firm tofu, not the silken stuff.

Tofu Scramble

Serves 3


  • 1 Tbsp olive oil
  • 1 onion, diced
  • 1 block (450g) firm tofu
  • 1 Tbsp soy sauce
  • 1/2 tsp turmeric
  • 1 tomato, diced
  • 3 Tbsp nutritional yeast flakes
  • salt and pepper
  • diced veggies (mushrooms, green pepper, kale, broccoli, peas, etc)
  • herbs and spices (parsley, cilantro, basil, cumin, curry, etc)

1. Put a frying pan on medium heat and add the olive oil
2. When the oil is hot, add the onion and cook until onion is soft and translucent
3. Using your hands, crumble the tofu into the pan and sprinkle on the turmeric. (At this point the tofu might give up a lot of water. If so, turn up the heat and let the water boil off. This is key to not ending up with a soggy mess.)
4. Add the soy sauce and the remaining veggies and cook until veggies are tender
5. Sprinkle on the nutritional yeast. Mix well.
6. Salt and pepper to taste

Makes about 3 servings. Per serving: 103 Calories (kcal); 14g Total Fat; 22g Protein; 15g Carbohydrate

You can find more of Monica’s vegetarian recipes at

Leave a Reply

Your email address will not be published.